Skip to main content

Move Legumes to the Center of the Plate


Legumes are a group of vegetables that includes peas, lentils and beans (black-eyed peas, garbanzo beans, black beans, cannellini beans, and kidney), which are nutrient dense and provide a variety of health benefits.  They are low in calories, high in protein, complex carbohydrates, fiber, and provide beneficial vitamins and minerals including folate, iron, vitamin A, vitamin K, potassium, magnesium, and manganese.

Research has indicated many health benefits associated with consuming legumes include- a reduced risk in cardiovascular disease, hypertension, type II diabetes, and high blood pressure. Since legumes are high in complex carbohydrates, they have a low glycemic index making them a great choice for people with diabetes. Legumes are high in both soluble and insoluble fiber, which is great because that means consuming them aids in binding to cholesterol, regulating blood sugar, preventing constipation, and increasing satiety- helping with weight management.

It is important to remember if using canned beans to choose the low sodium options. Draining and rinsing is also recommended which removes about 40% of the sodium as well as reduces flatulence.

The USDA recommends 2.5 to 3.5 cups of legumes per week- most Americans do not meet these guidelines. Here are some ways to incorporate legumes into your meals and snacks to help provides some essential nutrients for a delicious and healthful meal.
  • Add beans to stews, casseroles and homemade or prepared soups
  • Use pureed beans as the base for dips 
  • Use hummus as a spread on sandwiches instead of mayonnaise
  • Add chickpeas/garbanzo, lentils or black beans to salads
  • Add cooked beans to chili, meatballs or burgers
  • Grab a handful of soy nuts for a snack
Note: Make sure to include more water and incorporate exercise into your day to help your gastrointestinal system handle the increase in dietary fiber from legumes.

References
  1. Azadbakht L, Haghighatdoost F, Esmaillzadeh A. Legumes: A component of a healthy diet. J Res Med Sci. 2011; 16(2):121-122.
  2. Tufts University Health and Nutrition Letter. Add These Lesser-Known Legumes to Your Healthy Pantry. 2015; 32(11):6(1) http://www.nutritionletter.tufts.edu/issues/10_13/current-articles/Add-These-Lesser-Known-Legumes-to-Your-Healthy-Pantry_1621-1.html  Accessed October 26, 2017
  3. Mudryj AN, Yu N, Aukema HM. Nutritional and health benefits of pulses. Appl Physiol Nutr Metab. 2014; 39:1197-1204. doi: dx.doi.org/10.1139/apnm-2013-0557
  4. Beans and other legumes: cooking tips. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/legumes/art-20044278?pg=1 Accessed October 26, 2017
Labels:

Comments

Post a Comment

Popular posts from this blog

National Nutrition Month 2017: Plant Power

If you follow food trends, you’ve surely noticed that plant-based foods, recipes and restaurants have been getting a larger share of the spotlight lately. Does this mean that more of us are becoming vegetarians? Should we be? Why more plants? Fruits, vegetables, whole grains, beans, peas, nuts and seeds are key features of some of the healthiest diets in the world. Plant based foods are a common theme in the Mediterranean Diet, the DASH Diet and most dietary guidelines. The balance of health promoting nutrients with moderate calories and less of the stuff we should be limiting make plant based foods an easy fit for most people. Looking beyond personal health, to the health of our planet, plant based foods tend to more sustainable and less taxing on the environment. What is a flexitarian? Or a pescatarian? With the expansion of plant foods on our plates has come an expansion of how we refer to the way we eat. Vegetarian still refers to people who don’t eat meat, fish or poultry, but the...
Post a Comment
Read more

Eat Right Live Well - December 2014

Post a Comment
Read more

SNOW DAY! And 4 Snowy Food Facts

Hello Huskies! Hope you've been staying safe and warm while enjoying your snow day. Changes to our hours of operation are being posted to our website as well as our Twitter and Facebook pages so be sure to check those out for updates throughout this snowy Tuesday. With the serious info out of the way, we're here to have some fun too. In between Netflix binge-watching sessions, how about some interesting snow-related food facts? 1. Hostess Sno Balls are actually upside-down Hostess CupCakes You know them as those pink or white shredded coconut and marshmallow delicacies, but since the 1950s, the inner cakes have been manufactured exactly the same way as their chocolate icing-covered CupCake counterparts. 1 2. Canada is much more than snow Our snowy neighbor to the north is actually the 5th largest agricultural exporter in the world. Canada also produces 85% of the world's maple syrup so whether you enjoy it on French toast at brunch or spaghetti during Christmas, there...
Post a Comment
Read more